“最舒適的速度”跑步最有利

It's free, requires no equipment and the scenery can be stunning – it's no wonder running is among the world's most popular sports.

跑步是免費(fèi)的，也不需要任何設(shè)備，而且(沿途的)景色可能還會十分優(yōu)美，因此跑步是世界上最受歡迎的運(yùn)動之一也就不足為奇了。

The number of recreational runners in Australia has doubled from 2006 to 2014. Now more than 1.35 million Australians (7.4 percent) run for fun and exercise.

從2006年到2014年，澳大利亞休閑跑步者的人數(shù)翻了一番。如今超過135萬澳大利亞人(7.4%)跑步是為了娛樂和鍛煉。

Our study, published in the British Journal of Sports Medicine, suggests running can significantly improve your health and reduce the risk of death at a given point in time.

我們發(fā)表在《英國運(yùn)動醫(yī)學(xué)雜志》上的研究表明，跑步可以明顯改善你的健康狀況，并在特定時間點降低死亡風(fēng)險。

And you don't have to run fast or far to reap the benefits.

跑步的好處并不需要跑得很快或很遠(yuǎn)來獲得。

Past research has found running reduces the risk of obesity, high blood pressure, high cholesterol, disability, type 2 diabetes, heart disease and cancer.

以前的研究發(fā)現(xiàn)跑步可以降低肥胖、高血壓、高血脂、殘疾、2型糖尿病、心臟病和癌癥的風(fēng)險。

It also improves aerobic endurance, heart function, balance and metabolism.

它還能改善有氧耐久力、心臟功能、平衡感和新陳代謝。

These are important components of your overall health status. So, it would be reasonable to assume participation in running increases longevity. But the previous scientific evidence on this has been inconsistent.

這些是你整體健康狀況的重要組成部分。因此，有理由認(rèn)為跑步可以延長壽命。但之前關(guān)于這一點的科學(xué)證據(jù)是矛盾的。

We found running just once a week, or for 50 minutes a week, reduces the risk of death at a given point in time. The benefits don't seem to increase or decrease with higher amounts of running.

我們發(fā)現(xiàn)，每周跑步一次，或每周跑步50分鐘，可以降低特定時間點的死亡風(fēng)險。然而，這種益處似乎不會隨著跑步量的增加而增加或減少。

This is good news for those who don't have much time on their hands for exercise. But it shouldn't discourage those who enjoy running longer and more often. We found even "hardcore" running (for example, every day or four hours a week) is beneficial for health.

對那些沒有太多時間鍛煉的人來說，這可是個好消息。但那些喜歡跑得更久更頻繁的人也不必氣餒。我們發(fā)現(xiàn)，“硬核”跑步(例如，每天跑步或每周跑步4小時)也是有益于健康的。

Nor do the benefits necessarily increase by running at high speeds. We found similar benefits for running at any speed between 8 and 13 km/h. It might be that running at your own "most comfortable pace" is the best for your health.

跑得太快不一定能帶來更多的益處。我們發(fā)現(xiàn)以8~13公里/小時的速度跑步的好處差不多。也許以你自己“最舒適的速度”跑步最有利于你的健康。